Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Coconut
  5. Compare
  6. Coconut vs. Cherry

Coconut vs. Cherry — In-Depth Nutrition Comparison

Compare

What are the differences between coconut and cherries?

  • Coconut is higher in manganese, copper, fiber, iron, selenium, phosphorus, and zinc, yet cherries are higher in vitamin A and vitamin C.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • The amount of saturated fat in cherries is lower.
  • The glycemic index of cherries is lower.

We used Nuts, coconut meat, raw and Cherries, sour, red, raw types in this article.

Infographic

Coconut vs Cherry infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Cherry
Cherry
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.8% 15% 12% 35% 2.7% 6.4% 0.39% 15% 0%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +105.8%
Contains more IronIron +659.4%
Contains more CopperCopper +318.3%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +653.3%
Contains more ManganeseManganese +1239.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +14.3%
Contains less SodiumSodium -85%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Cherry
Cherry
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 0% 21% 1.4% 7.5% 9.2% 7.5% 8.6% 10% 0% 5.3% 6%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin B5Vitamin B5 +109.8%
Contains more Vitamin B6Vitamin B6 +22.7%
Contains more FolateFolate +225%
Contains more Vitamin CVitamin C +203%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +950%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Cherry DV% diff.
Saturated fat 29.698g 0.068g 135%
Manganese 1.5mg 0.112mg 60%
Fats 33.49g 0.3g 51%
Copper 0.435mg 0.104mg 37%
Fiber 9g 1.6g 30%
Iron 2.43mg 0.32mg 26%
Selenium 10.1µg 0µg 18%
Calories 354kcal 50kcal 15%
Phosphorus 113mg 15mg 14%
Zinc 1.1mg 0.1mg 9%
Vitamin C 3.3mg 10mg 7%
Vitamin A 0µg 64µg 7%
Protein 3.33g 1g 5%
Magnesium 32mg 9mg 5%
Potassium 356mg 173mg 5%
Folate 26µg 8µg 5%
Fructose 3.51g 4%
Vitamin B1 0.066mg 0.03mg 3%
Vitamin B5 0.3mg 0.143mg 3%
Monounsaturated fat 1.425g 0.082g 3%
Vitamin B2 0.02mg 0.04mg 2%
Vitamin K 0.2µg 2.1µg 2%
Polyunsaturated fat 0.366g 0.09g 2%
Carbs 15.23g 12.18g 1%
Sodium 20mg 3mg 1%
Vitamin E 0.24mg 0.07mg 1%
Vitamin B3 0.54mg 0.4mg 1%
Vitamin B6 0.054mg 0.044mg 1%
Choline 12.1mg 6.1mg 1%
Protein per 100 calories 0.94g 2g N/A
Calories per 10 g protein 1063kcal 500kcal N/A
Weight per 100 calories 28g 200g N/A
Unsaturated / Saturated Fat ratio 0.06 2.5 N/A
Net carbs 6.23g 10.58g N/A
Calcium 14mg 16mg 0%
Sugar 6.23g 8.49g N/A
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Cherry
Cherry
1
12% 86%
Protein: 1 g
Fats: 0.3 g
Carbs: 12.18 g
Water: 86.13 g
Other: 0.39 g
Contains more ProteinProtein +233%
Contains more FatsFats +11063.3%
Contains more CarbsCarbs +25%
Contains more OtherOther +146.2%
Contains more WaterWater +83.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Cherry
Cherry
1
28% 34% 38%
Saturated fat: Sat. Fat 0.068 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.09 g
Contains more Mono. FatMonounsaturated fat +1637.8%
Contains more Poly. FatPolyunsaturated fat +306.7%
Contains less Sat. FatSaturated fat -99.8%

People also compare

Coconut
Coconut vs Chestnut
Chestnut
Coconut
Coconut vs Cashew
Cashew
Coconut
Coconut vs Almonds
Almonds
Cherry
Cherry vs Raspberry
Raspberry
Cherry
Cherry vs Grape
Grape
Cherry
Cherry vs Peach
Peach

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.